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Amazing Benefits Of Apples (+5 Refreshing Recipes)

Amazing Benefits Of Apples (+5 Refreshing Recipes)

Since Adam and Eve, apples have been seen as a seductive fruit. They really are the number one fruit that needs to stay on your weekly shopping list. Tasty, delicious, versatile, and handy to eat on the go are just a few of their exquisite qualities, but there are many more reasons why you should make an apple a day a part of your daily routine.

5 Benefits of Apples

1. Apples lower cholesterol

The combination of ursolic acid, pectin and D-glucaric acid in apples all help to mop up and excrete cholesterol from the body. This, in turn, helps decrease the risk of coronary heart disease. The soluble fiber produces a gum-like gel that soaks up LDL cholesterol (the bad one) and drags it out of the body. The soluble fiber found in an apple binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

2. Apples improve your memory and brain functions

Apples featuring red skin contain anthocyanins in their peel. With regard to cognitive function, research suggests that flavonoids, including anthocyanins, have the ability to enhance memory and help prevent age-related declines in mental functioning. The flavonoids found in red apples can help improve memory and slow age-related loss of cognitive functioning.

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3. Apples help you build stronger bones

Apples contain the trace minerals boron and phloridzin. Boron helps decrease the risk of osteoporosis by assisting in the body’s uptake of calcium through it interactions with magnesium and Vitamin D. Phloridzin also helps build strong bones and protects again osteoporosis, as well as increasing bone density.

4. Apples contain rich fiber

One of the best features of apples is pectin. The skin of apples is especially rich in this soluble fiber, which helps lower cholesterol. In several studies, when levels of pectin from foods were increased in the diet, it led to a lowering of blood cholesterol. Pectin also helps to keep your blood sugar levels stable by becoming a sticky gel when it gets wet once inside the stomach, thus slowing the absorption of the natural sugar, fructose, that apples contain. The result being, this sugar will be slowly absorbed into your bloodstream and rather than giving you a sugar rush often seen with eating high sugar foods such as chocolate, the sugar will be slowly absorbed into your bloodstream thus keeping blood sugar levels stable.

5. Apples Help Banish Hot Flushes

Boron has been found to be essential for oestrogen production. Research has now shown that boron supplementation in postmenopausal women markedly elevated the blood level of the most active form of oestrogen, 17-beta oestradiol, to the level found in women on oestrogen replacement therapy. Equally, the blood levels of testosterone increased also. Some women get hot flushes in perimenopause because oestrogen levels are too high and progesterone too low, and therefore may be afraid of using boron. However, no evidence has been found that boron raises oestrogen above normal healthy levels.

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Top 5 Apple Recipes

Cinnamon Baked Apples

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    You may choose to use sweet apple varieties such as Pink Lady or Fuji and therefore, decrease the amount of sugar used.

    Easy Apple Coleslaw

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      This is a delightfully refreshing salad that is always a hit on a hot summer day!

      Apple Crisp

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        This recipe takes on a different approach to your usual Apple Crumble.

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        Grain Free and Flour Free Apple Crumble

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          This recipe is so quick and easy and you will be amazed at the great flavor. Delicious hot and cold, with cream or Greek yogurt, or on its own!

          No Bake Apple, Cinnamon Muffin Bites

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            The taste and texture of a delicious, hearty apple cinnamon muffin minus the baking and added fats and sugars!

            The health benefits of apples exist in both raw and cooked apples, although they are more beneficial for health when eaten raw. The soft flesh of the apple contains soluble fiber, attracting water to the intestine, slowing digestion and forcing food to stay in your stomach. That causes you to feel fuller longer, which helps keep you from eating more, making it the perfect snack or hunger stopper in any emergency.

            Featured photo credit: mythja via shutterstock.com

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            Last Updated on January 21, 2020

            The Best Way to Create a Vision for the Life You Want

            The Best Way to Create a Vision for the Life You Want

            Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

            your vision of where or who you want to be is the greatest asset you have

              Why You Need a Vision

              Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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              How to Create Your Life Vision

              Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

              What Do You Want?

              The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

              It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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              Some tips to guide you:

              • Remember to ask why you want certain things
              • Think about what you want, not on what you don’t want.
              • Give yourself permission to dream.
              • Be creative. Consider ideas that you never thought possible.
              • Focus on your wishes, not what others expect of you.

              Some questions to start your exploration:

              • What really matters to you in life? Not what should matter, what does matter.
              • What would you like to have more of in your life?
              • Set aside money for a moment; what do you want in your career?
              • What are your secret passions and dreams?
              • What would bring more joy and happiness into your life?
              • What do you want your relationships to be like?
              • What qualities would you like to develop?
              • What are your values? What issues do you care about?
              • What are your talents? What’s special about you?
              • What would you most like to accomplish?
              • What would legacy would you like to leave behind?

              It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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              What Would Your Best Life Look Like?

              Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

              A few prompts to get you started:

              • What will you have accomplished already?
              • How will you feel about yourself?
              • What kind of people are in your life? How do you feel about them?
              • What does your ideal day look like?
              • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
              • What would you be doing?
              • Are you with another person, a group of people, or are you by yourself?
              • How are you dressed?
              • What’s your state of mind? Happy or sad? Contented or frustrated?
              • What does your physical body look like? How do you feel about that?
              • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

              It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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              Plan Backwards

              It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

              • What’s the last thing that would’ve had to happen to achieve your best life?
              • What’s the most important choice you would’ve had to make?
              • What would you have needed to learn along the way?
              • What important actions would you have had to take?
              • What beliefs would you have needed to change?
              • What habits or behaviors would you have had to cultivate?
              • What type of support would you have had to enlist?
              • How long will it have taken you to realize your best life?
              • What steps or milestones would you have needed to reach along the way?

              Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

              It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

              Featured photo credit: Matt Noble via unsplash.com

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